IRIDIUM CrossFit – CrossFit

Either have athletes build to a 3-rep max for the day or find a moderately heavy weight and stay there for 5 sets.
Athletes should be squatting between 75-100% of their 1-rep max.
Rest at least 2:00 to 3:00 between sets.
Get as many athletes upside down as possible during the post-workout skill session

Warm-up

1 set

1:00 couch stretch/per leg

1:00 pigeon pose/per leg

1:00 frog stretch

6 sets

:20 air squats

:10 bottom of squat hold

Weightlifting

4 sets:

3-5 back squats

– Rest :30-1:00 between sets.

Back Squat (3-3-3-3-3)

Your choice of 3 rep max or go heavier and stay at same weight across all sets

Accessory

Accumulate:

2:00 in a handstand

– Stomach facing the wall.

Cool Down

Accumulate:

1:00 couch stretch/leg

1:00 foam roll upper back